Full Body
Turkish Get-up
A foundational movement for full-body stability, shoulder health, and functional core strength.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your back with the kettlebell held in your right hand, arm locked out toward the ceiling, and your right knee bent with the foot flat on the floor.
Extend your left arm and left leg out at a 45-degree angle to provide a stable base for the initial movement.
Push through your right heel and roll onto your left elbow, then transition onto your left hand while keeping your gaze on the weight and your right shoulder packed.
Lift your hips into a bridge and sweep your left leg back, placing your left knee on the floor directly under your hip.
Straighten your torso to a half-kneeling position while maintaining the vertical position of the kettlebell.
Drive through both feet to stand up completely, bringing your feet together while keeping the weight locked overhead.
Reverse the sequence step-by-step with control until you are lying flat on the floor again.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Taking your eyes off the kettlebell during the movement
- Losing tension in the shoulder and allowing the arm to bend
- Rushing through the transitions instead of owning each position
- Bending the wrist under the weight of the kettlebell
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.